Protein is an essential nutrient that helps build and repair tissues in our body. It’s also important for the growth and maintenance of muscles, making it a crucial nutrient for athletes and active individuals.
If you’re looking for ways to boost your protein intake, here are 10 meal ideas that are high in protein and delicious too!
1. Grilled Chicken and Sweet Potato Mash
– Grill a chicken breast and serve it with mashed sweet potatoes seasoned with garlic and a dash of cinnamon.
– A 3-ounce chicken breast contains around 26 grams of protein, while a medium-sized sweet potato has 2 grams.
2. Greek Yogurt and Berry Parfait
– Layer Greek yogurt with mixed berries and a sprinkle of granola for a protein-packed breakfast or snack.
– 1 cup of Greek yogurt contains around 22 grams of protein, while a cup of mixed berries has around 1 gram.
3. Tuna Salad with Avocado
– Mix canned tuna with diced avocado, lemon juice, and a sprinkle of salt and pepper for a flavorful and easy lunch.
– A can of tuna contains around 20 grams of protein, while half an avocado has around 1 gram.
4. Veggie Omelette
– Saute spinach, bell peppers, and mushrooms in a pan, then pour beaten eggs on top and cook until set. Serve with whole wheat toast.
– 3 large eggs contain around 18 grams of protein, while a slice of whole wheat toast has around 3 grams.
5. Shrimp Stir-Fry
– Saute shrimp with broccoli, bell peppers, and carrots in a wok, then season with soy sauce and sesame oil.
– A 3-ounce serving of shrimp contains around 20 grams of protein, while a cup of broccoli has around 2 grams.
6. Grilled Salmon with Quinoa Salad
– Grill a salmon fillet and serve it over a bed of cooked quinoa with diced cucumber, tomato, and feta cheese.
– A 3-ounce serving of salmon contains around 22 grams of protein, while a cup of cooked quinoa has around 8 grams.
7. Chicken and Black Bean Soup
– Simmer chicken breast, black beans, diced tomatoes, and chili powder in a pot for a flavorful and filling soup.
– A 3-ounce chicken breast contains around 26 grams of protein, while a cup of black beans has around 15 grams.
8. Cottage Cheese and Fruit Bowl
– Serve cottage cheese with sliced peaches, strawberries, and a drizzle of honey for a refreshing snack or dessert.
– Half a cup of cottage cheese contains around 14 grams of protein, while a peach has around 2 grams and 8 strawberries have around 1 gram.
9. Turkey Spinach Wrap
– Spread hummus on a whole wheat wrap, then layer sliced turkey, spinach, and roasted red peppers. Roll up and enjoy!
– 3 ounces of turkey contains around 25 grams of protein, while a whole wheat wrap has around 5 grams.
10. Beef and Broccoli Bowl
– Cook lean beef strips with broccoli and sliced onions in a wok, then season with soy sauce and ginger. Serve over brown rice.
– A 3-ounce serving of lean beef contains around 25 grams of protein, while a cup of cooked brown rice has around 5 grams.
With these delicious meal ideas, you can boost your protein intake and live a healthy, active lifestyle. Enjoy!
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